Healthy Summertime Living

The time is here! The months most of us look forward to – summer dresses, family vacations and warm nights with loved ones. Summer doesn’t get much better than that! While we tend to be so busy with all the things we have planned for months on end, it’s important that we pay attention to what our bodies need as well. After all, the sun and heat can get the best of you. We compiled a list of necessities for your 2017 Summer adventures.

  1. Sunscreen! – Seriously, lather up with that. According to the American Academy of Dermatology, Current estimates are that one in five Americans will develop skin cancer in their lifetime. And while that summer glow is gorgeous, we prefer you to be healthy more. Recommendations are of SPF 30 or higher.
  2. Exfoliate – Dry skin means more dead skin cells! Which means yuck! Use an exfoliator to keep your skin glowing and soft! Some of our favorites come from Lush.
  3. Water, water, water – This should be self explanatory. Water is good for just about everything and allows you to stay hydrated in the hot months. We love the S’well Water Bottles that keep your liquids hot or cold for up to 24 hours with their vacuum sealed tops and adorable styles.  If you aren’t a water fan, try adding fruit or switching to coconut water or green tea.
  4. Coconut Oil – A girls best friend. Coconut oil as many benefits including a natural exfoliator that you can add raw cane sugar to for a great exfoliant. Among that, it works well for a hydrator for hair, skin & nails, an insect repellant as well as a suntan oil! While it only has SPF 4 we recommend using that rarely to make sure you have proper protection.
  5. Exercise – Summer is a great excuse to switch up your gym routine and get outside to work out. The hiking trails around Utah are amazing and a great form of exercise! A lot of great yoga studios offer free weekend sessions all over the city as well as amazing marathons happening consistently.
  6. Healthy Eats – Being by the pool can cause hunger to come up quickly. Instead of stopping at the nearest fast food, make sure you have packed some fun, healthy snacks such as hummus, vegetables, fruits and nuts.

These are just a few ideas we came up with to make your summer the best one yet! Let us know how these worked for you and if we missed anything that you think would be a great addition to this list! Happy Summer & we will see you soon!

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Yoga: For the Mind, Body & Soul

Yoga has been on an upward trend with more Americans practicing today than ever before. A new study by Yoga Alliance has shown that “Approximately 37 million Americans practice yoga today – up significantly from 20 million in 2012.”

Originating in India over 5000 years ago, the tradition has become a worldwide practice gaining more popularly more so now than ever.

Yoga is intended to strengthen not just your physical body but your mind as well. Benefits include many such as: balance, increased flexibility, protection against injury. As well as higher self confidence, reduced anxiety, depression and mental clarity.

This may seem like an amazing deal for a workout. However, some aren’t too keen in starting their yoga practice. Why? Well some feel as though the yoga community is for those who are already flexible, spiritual or in good physical shape.

Yoga is made for everyone!  “Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” says Dr. Nevins. “The idea is to explore your limits, not strive for some pretzel-like perfection. It is a great way to get in tune with your body and your inner self.”​

There are plenty yogi’s around the valley who wants to help you get in touch with your inner self.

Some of my favorites:

Salt Lake Power Yoga

Scholé Yoga-SLC

Core Power Yoga

 

Women Under 40 Are Getting Osteoporosis, Here’s How You Can Help Prevent It

Recent studies have shown premenopausal women have been getting osteoporosis due to low peak bone mass, increased bone loss prior to menopause, or both. Osteoporosis is generally a postmenopausal disorder, however, researchers are seeing that low bone mass as well as accelerated bone loss can occur earlier in life.

The National Center for Biotechnology Information states that “Risk factors of premenopausal osteoporosis include the following: genetic influences, ethnicity, hormonal influences, nutritional factors, physical activity, disease factors, medications, and smoking.” Other factors include, medicine such as oral contraceptives as well as eating disorders like Anorexia Nervosa.

“Low bone density (T-score of less than 1 standard deviation below the mean for young adults) affects approximately 15% of young healthy women between the ages of 30 and 40. Bone density follows a bell curve distribution, and approximately 0.5% of young healthy women between the ages of 30 and 40 have T-scores of –2.5 or less.” says MD Aliya Khan and NCBI

Unfortunately, there are many reasons that cause premenopausal osteoporosis. But there are several ways that can help combat this disease;

-Strength Training: Helps build your bones stronger to prevent from fractures. You can do anything from dancing, to jogging, tennis and more.

-Calcium: If you don’t like milk not to worry grab some calcium pills women 18-50 should be consuming 1000 mg of calcium and 600 IU of Vitamin D daily according to The National Osteoporosis Foundation.  Things such as Kale, Tofu, and Soy Milk are all great vegan alternatives to milk as well.

-Stop Smoking: Smoking is a really bad habit as is. But yes, it reduces your bone mass and can cause all sorts of health problems including osteoporosis.

 

While these are just a few, there may be something that works better for you!

The Intermountain TOSH Healthy Bones Clinic will be at What a Women Wants Expo April 28 -29 2017 at the South Town Expo Center to answer any questions you may have!

Stay Healthy!

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Workouts & Clean House – Summer Bod Time

Okay, sure it’s been done before. Everyone has an at home regime to attempt to “get fit”. If you’re anything like me, that lasts about a week. Then back with the tacos and lounging around. But if you’re anything like me, again. I love to clean. My house has to be spotless or else I go crazy. So what do I do? I combine cleaning with working out! I probably look ridiculous doing so, but I have noticed working out to be a little less daunting.

Here are the 3 different workouts I do during my daily chores.

  1. 10 Squats for every dish that goes in the dishwasher: Whether that be 3 dishes or 15, I always do 10 squats between every rinse and stick in the dishwasher. It’s harder than it sounds.
  2. Floorboard Pushups/Planks: Floorboards put you on the ground anyways, may as well get those biceps and abs working while down there! I alternate between the two and do 30 second plank or 10 pushups.
  3. Mop Lunges: While mopping, I’m definitely lunging as I go. I sometimes use a resistance band if I’m feeling it. Lunges are never a bad thing for buns of steel and you’ll start feeling the burn pretty quickly.

So while it may not be much, I pride myself in having a spotless house which means the cleaning supplies are out multiple times a week. If you’re not an avid cleaner, not to worry. Work your way up from one day to a few days a week. The more you do these easy workouts, the more you’re going to want to! Put on some of your favorite music and get to steppin’!